Coach Jens Fitness

Saturday Dumbbell Workout: Get Fit After 40!

Hey fit fam! Ready to kick off the weekend with a bang? Here’s a killer Saturday workout using dumbbells that will help you build strength, tone your muscles, and keep you feeling fabulous on your HRT journey. Grab your dumbbells and let’s get to work!

Warm-Up (5-10 minutes)

  • Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
  • Leg Swings: 1 minute (30 seconds each leg)
  • Bodyweight Squats: 1 minute

The Workout (3 sets of 10-15 reps for each exercise)

  1. Dumbbell Squats
  • Hold a dumbbell in each hand at your sides, squat down, and push through your heels to stand back up. This is great for your legs and glutes!
  1. Dumbbell Chest Press
  • Lie on your back on a bench or the floor, hold the dumbbells above your chest, and press them up until your arms are straight. This works your chest and triceps!
  1. Bent-Over Dumbbell Rows
  • Bend at the waist with a slight bend in your knees, hold a dumbbell in each hand, and pull them towards your hip. This targets your back and biceps!
  1. Dumbbell Shoulder Press
  • Stand or sit with a dumbbell in each hand at shoulder height, press them overhead, and lower them back down. This is a fantastic shoulder builder!
  1. Dumbbell Deadlifts
  • Stand with your feet hip-width apart, hold the dumbbells in front of your thighs, hinge at your hips, and lower the dumbbells down your legs. This works your hamstrings and glutes!
  1. Dumbbell Tricep Extensions
  • Stand or sit, hold one dumbbell with both hands above your head, and lower it behind your head, then lift it back up. Say goodbye to bat wings!
  1. Dumbbell Russian Twists
  • Sit on the floor with your knees bent, lean back slightly, hold a dumbbell with both hands, and twist your torso to each side. This is great for your core!

Cool Down (5-10 minutes)

  • Seated Forward Fold: 1 minute
  • Shoulder Stretch: 30 seconds each side
  • Quad Stretch: 30 seconds each side

Tips:

  • Adjust the weight of the dumbbells according to your fitness level.
  • Focus on form over speed—quality reps will yield better results!
  • Hydrate and listen to your body. If something doesn’t feel right, modify or skip the exercise.

Get ready to crush this workout! Remember, consistency is key, and every rep gets you closer to your goals. Let’s make those muscles pop and feel amazing! 💪

Happy sweating,
Coach Jen

coachjen77

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